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Monday, August 21, 2017

20
Aug

Monday, August 21, 2017

Reminder:  Women’s Class at 9:15, Surge Boxing at 12:00.  Grab a friend and get you punch on!

Workout Intent: Lower body muscular endurance.  Focus on smooth reps, and push your pass.  This week is more about speed not so much breath work.

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

3 Sets:

  • Back Squat x 5

*Decrease weight 20-30 LBs From Last Week

Skill:

WOD:
5 Sets For Total Time:

  • 9 Deadlift
  • 7 Hang Power Clean
  • 5 Front Rack Lunges (Each)
  • 3 Over Bar Burpee
  • Rest 90 Seconds
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Deload

3 Sets: (Every 2:30 Minutes)

Back Squat

  • Set 1 = 5 Reps @ 40%
  • Set 2 = 5 Reps @ 50%
  • Set 3 = 5 @ 60%

*Percentages are based off of 90% + 10# of your Established Max.

Skill:

WOD:
5 Sets For Total Time:

  • 9 Deadlift
  • 7 Hang Power Clean
  • 5 Front Rack Lunges (Each)
  • 3 Over Bar Burpee
  • Rest 90 Seconds
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 8 Sets:

Front Squat

  • Set 1 = 3 Reps @ 65%
  • Set 2 = 2 Reps @70%
  • Set 3 = 1 Rep @75%
  • Set 4 = 3 Reps @80%
  • Set 5 = 2 Reps
  • Set 6 = 1 Rep
  • Set 7 = 1 Rep
  • Set 8 = 1 Rep

*Sets 5-8 continue to build, if it’s feeling good go for NEW PR!

Skill:

WOD:
5 Sets For Total Time:

  • 9 Deadlift 165/115
  • 7 Hang Power Clean
  • 5 Front Rack Lunges (Each)
  • 3 Over Bar Burpee
  • Rest 90 Seconds
Additional:
  • 10 Minutes Mobility

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